You know that diet and physical activity are the keys to optimal health, but making time for them in the midst of an already jam-packed schedule can be easier said than done. To get you one step closer to achieving optimal health, you should start walking more and finding creative ways to get your body moving more.
Set Your Range For Optimal Health
A more accurate way to determine your exercise intensity is through heart rate.
To determine your target heart rate, calculate your maximum heart rate. To do this, subtract your age from the number 220.
Here is an example using the age of 54: 220-54= 166
This means if you are 54 years of age, your maximum heart rate is 166 beats per minute.
Once you have your maximum heart rate calculated, you can find your target heart rate for moderate activity, which is 60 to 70% of your maximum heart rate. To find this number, simply multiply your maximum heart rate by 0.60 or 0.70.
Example: Maximum Heart Rate X 0.60 = 166 X 0.60= 99 Maximum Heart Rate X 0.70 = 166 X 0.70= 116
For someone 54 years of age, your target heart range is 99-116 beats per minute to achieve the moderately intense activity.
Many smart devices are now capable of calculating your heartbeats per minute.
Additionally, you can purchase a heart rate monitor to ensure you are hitting your target heart rate range.
What's The Magic Number
You should be getting a number of steps each and every day. That shows that you're moving your body as you should for optimal health.
The magic number range is 8,000-10,000 steps per day.
The recommendations for 8,000-10,000 steps daily have been researched. Findings report the goal of 8,000-10,000 steps is a good indicator you’re getting somewhere near the recommended amount of physical activity. Because of this, many activity monitors and pedometer apps use it as a standard goal.
More sophisticated pedometers and activity trackers can also measure whether the steps you take are brisk enough to meet the standard of moderate-intensity physical activity.
We understand this may be a lofty goal for many, but as long as you're working toward this as your goal, you’re still gaining tremendous health benefits. Even a small increase in steps per day above being inactive can make a difference in health.